Author Information JIP KUO, KENNY CHEN, L-SHIUNG CHENG, PU-HSI TSAI, YING-JIU LU, NING-YUEAN LEE
The aim of this study was to examine the effects of Eleutherococcus senticosus (ES) supplementation on endurance capacity, cardiovascular functions and metabolism of recreationally trained males for 8 weeks.
Nine recreationally trained males in college consumed 800 mg/d of ES or starch placebo (P) for 8 weeks according to a double-blind, randomized, placebo controlled and crossover design with a washout period of 4 weeks between the cycling trials. Subjects cycled at 75% VO2 peak until exhaustion. The examined physiological variables included endurance time, maximal heart rate during exhaustion exercise, VO2, rating of perceived exertion and respiratory exchange ratio. The biochemical variables including the plasma free fatty acid (FFA) and glucose were measured at rest, 15 min, 30 min and exhaustion.
The major finding of this study was the VO2 peak of the subjects elevated 12% (P < 0.05), endurance time improved 23% (P < 0.05) and the highest heart rate increased 4% (P < 0.05) significantly. The second finding was at 30 min of 75% VO2 peak cycling, the production of plasma FFA was increased and the glucose level was decreased both significantly (P < 0.05) over 8-week ES supplementation.
This is the first well-conducted study that shows that 8-week ES supplementation enhances endurance capacity, elevates cardiovascular functions and alters the metabolism for sparing glycogen in recreationally trained males.
Long distance running causes acute muscle damage resulting in inflammation and decreased force production. Endurance athletes use NSAIDs during competition to prevent or reduce pain, which carries the risk of adverse effects. Tart cherries, rich in antioxidant and anti-inflammatory properties, may have a protective effect to reduce muscle damage and pain during strenuous exercise. This study aimed to assess the effects of tart cherry juice as compared to a placebo cherry drink on pain among runners in a long-distance relay race.
The design was a randomized, double blind, placebo controlled trial. Fifty-four healthy runners (36 male, 18 female; 35.8 +/- 9.6 yrs) ran an average of 26.3 +/- 2.5 km over a 24 hour period. Participants ingested 355 mL bottles of tart cherry juice or placebo cherry drink twice daily for 7 days prior to the event and on the day of the race. Participants assessed level of pain on a standard 100 mm Visual Analog Scale (VAS) at baseline, before the race, and after the race
While both groups reported increased pain after the race, the cherry juice group reported a significantly smaller increase in pain (12 +/- 18 mm*) compared to the placebo group (37 +/- 20 mm*) (p < .001). Participants in the cherry juice group were more willing to use the drink in the future (p < 0.001) and reported higher satisfaction with the pain reduction they attributed to the drink (p < 0.001).
On a VAS pain scale the distance is measured in millimeters and interpreted as follows: 0 to 4 mm – No Pain. 5 to 44 mm – Mild Pain. 45 to 74 mm – Moderate Pain. 75 to 100 mm – Severe Pain*
Ingesting tart cherry juice for 7 days prior to and during a strenuous running event can minimize post-run muscle pain.
To investigate the efficacy of melatonin compared to placebo in improving sleep parameters in patients with primary sleep disorders.
PubMed was searched for randomized, placebo-controlled trials examining the effects of melatonin for the treatment of primary sleep disorders. Primary outcomes examined were improvement in sleep latency, sleep quality and total sleep time. Meta-regression was performed to examine the influence of dose and duration of melatonin on reported efficacy.
Nineteen studies involving 1683 subjects were included in this meta-analysis. Melatonin demonstrated significant efficacy in reducing sleep latency (weighted mean difference (WMD) = 7.06 minutes [95% CI 4.37 to 9.75], Z = 5.15, p<0.001) and increasing total sleep time (WMD = 8.25 minutes [95% CI 1.74 to 14.75], Z = 2.48, p = 0.013). Trials with longer duration and using higher doses of melatonin demonstrated greater effects on decreasing sleep latency and increasing total sleep time. Overall sleep quality was significantly improved in subjects taking melatonin (standardized mean difference = 0.22 [95% CI: 0.12 to 0.32], Z = 4.52, p<0.001) compared to placebo. No significant effects of trial duration and melatonin dose were observed on sleep quality.
This meta-analysis demonstrates that melatonin decreases sleep onset latency, increases total sleep time and improves overall sleep quality. The effects of melatonin on sleep are modest but do not appear to dissipate with continued melatonin use. Although the absolute benefit of melatonin compared to placebo is smaller than other pharmacological treatments for insomnia, melatonin may have a role in the treatment of insomnia given its relatively benign side-effect profile compared to these agents.
Author Information ADRIAN LOPRESTI, PETER DRUMMOND, STEPHEN SMITH
School Of Psychology and Exercise Science, Murdoch University Perth, Australia
Ashwagandha (Withania somnifera) is a herb commonly used in Ayurvedic medicine to promote youthful vigor, enhance muscle strength and endurance, and improve overall health. In this 16-week, randomized, double-blind, placebo-controlled, crossover study, its effects on fatigue, vigor, and steroid hormones in aging men were investigated.
Overweight men aged 40–70 years, with mild fatigue, were given a placebo or an ashwagandha extract (Shoden beads, delivering 21 mg of withanolide glycosides a day) for 8 weeks. Outcome measures included the Profile of Mood States, Short Form (POMS-SF), Aging Males’ Symptoms (AMS) questionnaire, and salivary levels of DHEA-S, testosterone, cortisol, and estradiol. Fifty-seven participants were enrolled, with 50 people completing the first 8-week period of the trial and 43 completing all 16 weeks.
Improvements in fatigue, vigor, and sexual and psychological well-being were reported over time, with no statistically significant between-group differences. Ashwagandha intake was associated with an 18% greater increase in DHEA-S (p = .005) and 14.7% greater increase in testosterone (p = .010) compared to the placebo. There were no significant between-group differences in cortisol and estradiol.
In conclusion, the intake of a standardized ashwagandha extract (Shoden beads) for 8 weeks was associated with increased levels of DHEA-S and testosterone. Further studies with larger sample sizes are required to substantiate the current findings.
Author Information ERIC E NOREEN, JAMES G. BUCKLEY, STEPHANIE LEWIS, JOSEF, BRANDAUER, KRISTIN STUEMPFLE
Department of Health Sciences, Gettysburg College, Gettysburg, Pennsylvania, USA
The purpose of this study was to determine the effects of an acute oral dose of 3 mg·kg(-1) of Rhodiola rosea on endurance exercise performance, perceived exertion, mood, and cognitive function.
Subjects (n = 18) ingested either Rhodiola rosea or a carbohydrate placebo 1 hour before testing in a double-blind, random crossover manner. Exercise testing consisted of a standardized 10-minute warm-up followed by a 6-mile time trial (TT) on a bicycle ergometer. Rating of perceived exertion (RPE) was measured every 5 minutes during the TT using a 10-point Borg scale. Blood lactate concentration, salivary cortisol, and salivary alpha amylase were measured before warm-up, 2 minutes after warm-up, and 2 minutes after TT (n = 15). A Profile of Mood States questionnaire and a Stroop Color Test were completed before warm-up and after TT. Testing was repeated 2-7 days later with the other condition.
Rhodiola rosea ingestion significantly decreased heart rate during the standardized warm-up (R. rosea = 136 ± 17 b·min(-1); placebo = 140 ± 17 b·min(-1); mean ± SD; p = 0.001). Subjects completed the TT significantly faster after R. rosea ingestion (R. rosea = 25.4 ± 2.7 minutes; placebo = 25.8 ± 3.0 minutes; p = 0.037). The mean RPE was lower in the Rhodiola rosea trial (R. rosea = 6.0 ± 0.9; placebo = 6.6 ± 1.0; p = 0.04). This difference was even more pronounced when a ratio of the RPE relative to the workload was calculated (Rhodiola rosea = 0.048 ± 0.01; placebo = 0.057 ± 0.02; p = 0.007). No other statistically significant differences were observed. A
Acute Rhodiola rosea ingestion decreases heart rate response to submaximal exercise and appears to improve endurance exercise performance by decreasing the perception of effort.
Author Information Achraf Ammar, Mouna Turki, Hamdi Chtourou, Omar Hammouda
Research Unit: Education, Motricité, Sport et Santé, UR15JS01, High Institute of Sport and Physical Education of Sfax, University of Sfax, Sfax, Tunisia.
Institute of Sport Science, Otto-von-Guericke-University Magdeburg, Magdeburg, Germany.
Pomegranates are rich in vitamins, essential minerals, and polyphenols. As one of the most nutrient dense fruits in the entire fruit ecosystem, studies have shown that pomegranates may benefit a wide modalities of training protocols, due to its antioxidant, anti-inflammatory capabilities, and nitrate content. The aim of this study was to investigate the effect of natural Pomegranate juice supplementation on performance and acute and delayed responses of muscle soreness and biomarkers of muscle damage after a weightlifting training session.
Nine elite weightlifters (21±0.5 years) performed two Olympic-Weightlifting-sessions after either placebo (PLA) or natural pomegranate juice (POMj) supplementations. Participants were required to have more than 3 years of OLY weightlifting experience, no past injuries, and had to stop any use of antioxidants or anti-inflammatory drugs, 30 days before and during trial. Heart rate, blood pressure and blood samples (hematological parameters, muscle damage and C-reactive protein (CRP)) were collected at rest, 3min and 48h after each session. Weightlifting performance, Rate Of Perceived Exertion (RPE), and DOMS were also assessed after each training session. Each training session included three Olympic-Weightlifting exercises: snatch, clean and jerk, and squat for a total of 5 sets, at 85 and 90% of 1-RM max.
Statistical tests showed higher performance (+8.30%), maximum load lifted by 3.26% and lower RPE values (-4.37%) using 500 mg pomegranate supplementation (p<0.05) in comparison with placebo. With a significant DOMS improvement of (13.4%). Compared to placebo, pomegranate supplementation attenuated the acute increase of systolic blood pressure.
Natural POMj seems to ameliorate the capacity to adhere to an intensive training program. Therefore, elite weightlifters are advised to use natural POMj during intensive training program and competition to accelerate muscle recovery.
Author Information Manuel Vicente Garnacho-Castaño, Guillem Palau-Salvà, Noemí Serra-Payá, Mario Ruiz-Hermosel
GRI-AFIRS. School of Health Sciences, TecnoCampus-Pompeu Fabra University, Ernest Lluch, 32 (Porta Laietana), Mataró, 08302, Barcelona, Spain.
Acute beetroot juice (BJ) intake has shown to enhance aerobic and anaerobic performance. However, no studies have evaluated the effects of BJ intake on CrossFit (CF) performance by linking hormonal, metabolic, and mechanical responses. The purpose of this study was to determine the causal physiological association between hormonal, metabolic and mechanical responses, and CrossFit workouts performance after acute BJ intake.
Twelve well-trained male practitioners undertook a CF workout after drinking 140 mL of BJ (~ 12.8 mmol NO3-) or placebo. The two experimental conditions (BJ or placebo) were administered using a randomized, double-blind, crossover design. The CF workout consisted of repeating the same exercise routine twice: Wall ball (WB) shots plus full back squat (FBS) with 3-min rest (1st routine) or without rest (2nd routine) between the two exercises. A 3-min rest was established between the two exercise routines.
An interaction effect was observed in the number of repetitions performed (p = 0.04). The Bonferroni test determined a higher number of repetitions after BJ than placebo intake when a 3-min rest between WB and FBS (1st routine) was established (p = 0.007). An interaction effect was detected in cortisol response (p = 0.04). Cortisol showed a higher increase after BJ compared to placebo intake (76% vs. 36%, respectively). No interaction effect was observed in the testosterone and testosterone/cortisol ratio (p > 0.05). A significant interaction effect was found in oxygen saturation (p = 0.01). A greater oxygen saturation drop was observed in BJ compared to placebo (p < 0.05). An interaction effect was verified in muscular fatigue (p = 0.03) with a higher muscular fatigue being observed with BJ than placebo (p = 0.02).
Figure 1: Number of repetitions performed after beetroot juice (BJ) and placebo (PL) intake. Abbreviations: BJ-R/3′: beetroot juice condition with 3-min rest between wall ball shots and full back squat. BJ-WR/3′: beetroot juice condition without rest between wall ball shots and full back squat. PL-R/3′: placebo condition with 3-min rest between wall ball shots and full back squat. PL-WR/3′: placebo condition without rest between wall ball shots and full back squat. ★ A significant increase in the number of repetitions performed in the first routine (with 3-min rest) compared to the second routine (without rest) in both experimental conditions (p < 0.001). ☨ A significant increase in the number of repetitions performed in the first routine (with 3-min rest) after BJ intake compared to PL condition (PL-R/3′) (p = 0.007). Data are provided as mean and error bars as 95% confidence intervals
BJ intake improved anaerobic performance only after the recovery time between exercises. This increase in performance in the first routine probably generated greater hypoxia in the muscle mass involved, possibly conditioning post-exercise performance. This was observed with a fall in oxygen saturation and in muscle fatigue measured at the end of the CF workout. The greatest perceived changes in cortisol levels after BJ intake could be attributed to the nitrate-nitrite-nitric oxide pathway.
Angela s koh. Aan pan, Andrew odegaard, mark a pereira jin-minh yuan woon puay koh
Although studies suggest that omega-3 fatty acids intake may reduce cardiovascular disease (CVD) mortality risk, few studies have differentiated dietary eicosapentaenoic/docosahexaenoic acid (EPA/DHA) from alpha-linolenic acid (ALA),
The Singapore Chinese Health Study is a population-based cohort that recruited 63,257 Chinese adults aged 45-74 years from 1993 to 1998. Usual diet was measured at recruitment using a validated semi-quantitative food-frequency questionnaire, and mortality information was identified via registry linkage up to 31 December 2011. Cox proportional hazard models were used to calculate hazard ratios (HRs) with adjustment for potential confounders. We documented 4,780 total cardiovascular deaths (including 2,697 coronary heart disease [CHD] deaths and 1,298 stroke deaths) during 890,473 person-years of follow-up. Omega-3 fatty acids intake was monotonically associated with reduced risk of cardiovascular mortality. Compared to the lowest quartile, the HR [95% confidence interval (CI)] was 0.88 (0.81-0.96), 0.88 (0.80-0.97), and 0.83 (0.74-0.92) for the second, third and highest quartile, respectively (P-trend=0.003). Both EPA/DHA and ALA were independently associated with reduced risk of cardiovascular mortality: the HR (95% CI) comparing extreme quartiles was 0.86 (0.77-0.96; P-trend=0.002) and 0.81 (0.73-0.90; P-trend<0.001), respectively. The associations were similar for deaths from coronary heart disease and stroke, and persisted in participants who were free of CVD at baseline
Higher relative intake of both marine (EPA/DHA) and plant (ALA) omega-3 fatty acids are associated with reduced risk of cardiovascular mortality
Solaleh Sadat Khezri Atoosa Saidpour Nima Hosseinzadeh Zohreh Amiri
Faculty of Nutrition and Food Technology, Shahid Beheshti University of Medical Sciences, Tehran, Islamic Republic of Iran
Department of Clinical Nutrition & Dietetics, Faculty of Nutrition and Food Technology, National Nutrition and Food Technology Research Institute, Shahid Beheshti University of Medical Sciences, Tehran, Islamic Republic of Iran
Faculty of Biostatistics, Shahid Beheshti University of Medical Sciences, Tehran, Islamic Republic of Iran
A randomized, clinical trial was performed to examine whether Apple cider vinegar (ACV) can result in dietary modifications that provides beneficial effects on the management of body weight and serum metabolic profiles in overweight or obese individuals.
39 study participants were randomly allocated into the ACV group (subjected to a restricted-calorie diet (RCD) with 250 kcal/day energy deficit and 30 mL/d of ACV)) or the control group (RCD only) for 12 weeks.
The ACV significantly reduced body weight, BMI, Hip circumference, visceral adiposity index (VAI) and appetite score (P ≤ 0.00). Furthermore, Plasma triglyceride (TG) and total cholesterol (TC) levels significantly decreased and high density lipoprotein cholesterol (HDL-C) concentration significantly increased in the ACV group in comparison to the control group (P ≤ 0.05)
This, ACV along with RCD can be considered as an effective strategy for reducing anthropometric parameters, TG and TC level, VAI, appetite and increasing HDL-C concentration in overweight or obese individuals.
Alghannam AF1, Jedrzejewski D, Tweddle MG, Gribble H, Bilzon J, Thompson D, Tsintzas K, Betts JA.
Human Physiology Research Group, Department for Health, University of Bath, Bath, UNITED KINGDOM
This study aims to examine whether muscle glycogen availability is associated with fatigue in a repeated exercise bout following short-term recovery.
Ten endurance-trained individuals underwent two trials in a repeated-measures experimental design, each involving an initial run to exhaustion at 70% of VO2max (Run 1) followed by a 4-h recovery and a subsequent run to exhaustion at 70% of VO2max (Run 2). A low-carbohydrate (L-CHO; 0.3 g · kg body mass (-1) · h (-1)) or high-carbohydrate (H-CHO; 1.2 g · kg body mass (-1) · h (-1)) beverage was ingested at 30-min intervals during recovery. Muscle biopsies were taken upon cessation of Run 1, after recovery, and at exhaustion during Run 2 in L-CHO (F2). In H-CHO, muscle biopsies were obtained after recovery, at the time point coincident with fatigue in L-CHO (F2), and at the point of fatigue during the subsequent exercise bout (F3).
Run 2 was more prolonged for participants on H-CHO (80 ± 16 min) than for participants on L-CHO (48 ± 11 min; P < 0.001). Muscle glycogen concentrations were higher at the end of recovery for participants on H-CHO (269 ± 84 mmol · kg dry mass (-1)) than for participants on L-CHO (157 ± 37 mmol · kg dry mass (-1); P = 0.001).
Increasing carbohydrate intake during short-term recovery accelerates glycogen repletion in previously exercised muscles and thus improves the capacity for repeated exercise. The availability of skeletal muscle glycogen is therefore an important factor in the restoration of endurance capacity because fatigue during repeated exercise is associated with a critically low absolute muscle glycogen concentration.
Amy Banaszek, Jeremy R. Townsend,* David Bender, William C. Vantrease, Autumn C. Marshall, and Kent D. Johnson
Exercise and Nutrition Science Graduate Program, Lipscomb University, Nashville, TN
There is an ongoing debate, whether or not vegan athletes are capable of getting the appropriate amounts of protein through plant-based sources, as compared to non-vegan athletes. Protein quality is also a concern, for performance and training purposes. The purpose of the present pilot study was to compare the effects of whey and pea protein supplementation in conjunction with 8-weeks of HIFT on strength, body composition, muscle thickness, IMTP peak force, IMTP RFD, and WOD performance.
Fifteen HIFT trained men [N=8] and women [N=7] volunteered to participate in this randomized, double-blind training study. All participants had been participating in at least three HIFT workouts per week for at least six months and were free of any physical limitations that may affect performance. Additionally, all participants were free of any medications and performance enhancing drugs, as determined and confirmed by a health and activity questionnaire and all participants agreed to abstain from dietary supplements (e.g., creatine, beta-alanine, amino acids, pre-workout) throughout the duration of their enrollment in the study. Multi-frequency Bioelectrical Impedance Analysis (BIA) was completed at the beginning of and directly after the 8-week intervention using InBody. Participants were matched based on sex and squat 1RM and were randomly assigned to either the whey (men = 4, women = 3) or pea protein (men = 4, women = 4) group. Participants were provided individual bags with their assigned study supplement and consumed their respective supplement twice daily for the entire 8-week study.
In the present study, both groups experienced significant increases in 1RM squat and deadlift strength which supports previous reports of HIFT induced improvements in strength. No differences in strength were observed between whey and pea protein groups. We did not see any significant changes in body composition measurements of any kind following HIFT training regardless of supplemental condition. Moreover, we saw no significant increase in muscle size in either groups as a result of 8-weeks of HIFT
To summarize, our data suggest that whey and pea proteins promote similar strength, performance, body composition, and muscular adaptations following 8-weeks of HIFT
findings also demonstrated that 8 weeks of HIFT resulted in significant improvements in muscular strength for the back squat and deadlift for both groups with no other detected improvements. While limited in participant numbers, this study provides additional evidence regarding suitable alternatives to whey protein for athletes with dietary restrictions. Additionally, it contributes to our further understanding of HIFT and accompanying adaptations from participation in this rapidly growing training mode.
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Author Information
Kuptniratsaikul V1, Dajpratham P1, Taechaarpornkul W2, Buntragulpoontawee M3, Lukkanapichonchut P4, Chootip C5, Saengsuwan J6, Tantayakom K7, Laongpech S8.
To determine the efficacy and safety of Turmeric Curcuma domestica extracts in pain reduction and functional improvement when compared to Ibuprofen.
367 primary knee osteoarthritis patients with a pain score of 5 or higher were randomized to receive ibuprofen 1,200 mg/day or C. domestica extracts 1,500 mg/day for 4 weeks. The main outcomes were Western Ontario and McMaster Universities Osteoarthritis Index (WOMAC) total, WOMAC pain, WOMAC stiffness, and WOMAC function scores. Adverse events (AEs) were also recorded.
185 and 182 patients were randomly assigned into Turmeric Curcuma Domestica extracts and Ibuprofen groups, respectively. The baseline characteristics were no different between groups. The mean of all WOMAC scores at weeks 0, 2, and 4 showed significant improvement when compared with the baseline in both groups. After using the non-inferiority test, the mean difference (95% confidence interval) of WOMAC total, WOMAC pain, and WOMAC function scores at week 4 adjusted by values at week 0 of Turmeric Curucma Domestica extracts were non-inferior to those for the ibuprofen group (P=0.010, P=0.018, and P=0.010, respectively), except for the WOMAC stiffness subscale, which showed a trend toward significance (P=0.060). The number of patients who developed adverse events was no different between groups. However, the number of events of abdominal pain/discomfort was significantly higher in the ibuprofen group than that in the Turmeric Curcuma Domestica extracts group (P=0.046). Most subjects (96%-97%) were satisfied with the treatment, and two-thirds rated themselves as improved in a global assessment.
The side effect profile was similar but with fewer gastrointestinal adverse events reports in the Turmeric Curcuma Domestica extracts group.
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Abbie E Smith,1 Ashley A Walter,2 Jennifer L Graef,1 Kristina L Kendall,1 Jordan R Moon,1Christopher M Lockwood,1 David H Fukuda,1 Travis W Beck,2 Joel T Cramer,2 and Jeffrey R Stout
Metabolic and Body Composition Laboratory, Department of Health and Exercise Science, University of Oklahoma, Norman, OK 73019, USA
Biophysics Laboratory; Department of Health and Exercise Science, University of Oklahoma, Norman, OK 73019, USA
Intermittent bouts of high-intensity exercise result in diminished stores of energy substrates, followed by an accumulation of metabolites, promoting chronic physiological adaptations. In addition, beta-alanine has been accepted has an effective physiological hydrogen ion (H+) buffer. Concurrent high-intensity interval training (HIIT) and beta-alanine supplementation may result in greater adaptations than HIIT alone. The purpose of the current study was to evaluate the effects of combining beta-alanine supplementation with high-intensity interval training (HIIT) on endurance performance and aerobic metabolism in recreationally active college-aged men.
Forty-six men (Age: 22.2 ± 2.7 yrs; Ht: 178.1 ± 7.4 cm; Wt: 78.7 ± 11.9; VO2peak: 3.3 ± 0.59 l·min-1) were assessed for peak O2 utilization (VO2peak), time to fatigue (VO2TTE), ventilatory threshold (VT), and total work done at 110% of pre-training VO2peak (TWD). In a double-blind fashion, all subjects were randomly assigned into one either a placebo (PL – 16.5 g dextrose powder per packet; n = 18) or β-alanine (BA – 1.5 g β-alanine plus 15 g dextrose powder per packet; n = 18) group. All subjects supplemented four times per day (total of 6 g/day) for the first 21-days, followed by two times per day (3 g/day) for the subsequent 21 days, and engaged in a total of six weeks of HIIT training consisting of 5–6 bouts of a 2:1 minute cycling work to rest ratio.
Significant improvements in VO2peak, VO2TTE, and TWD after three weeks of training were displayed (p < 0.05). Increases in VO2peak, VO2TTE, TWD and lean body mass were only significant for the BA group after the second three weeks of training.
The use of HIIT to induce significant aerobic improvements is effective and efficient. Chronic beta-alanine supplementation may further enhance HIIT, improving endurance performance and lean body mass.
Hoffman J1, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J.
Dept. of Health and Exercise Science, The College of New Jersey, Ewing, NJ 08628, USA.
To investigate the effects of creatine and creatine plus beta-alanine on strength, power, body composition, and endocrine changes were examined during a 10-week resistance training program in collegiate football players.
Thirty-three male strength-power athletes were randomly assigned to one of three groups. The first group (CA) was provided with a daily creatine plus β-alanine supplementation (10.5 g/d of creatine monohydrate and 3.2 g/d of β-alanine), the second group (C) was provided with a daily creatine supplement only (10.5 g/d of creatine monohydrate), while the third group (P) was given a placebo (10.5 g/d of dextrose). These dosages were similar to those used in previous studies examining both creatine (4, 8, 17, 20, 28, 30, 40) and β-alanine supplementation (13). All subjects were athletes from the college’s football team with at least 2 y of resistance training experience. The study followed a double-blind format. All groups performed the same resistance-training program for 10 wk. The training program was a 4 d per week, split routine (see Table 1) that was supervised by study personnel. All subjects completed a daily training log and turned it in at the end of each week.
The effects of creatine and creatine plus beta-alanine on strength, power, body composition, and endocrine changes were examined during a 10-wk resistance-training program in collegiate football players. Thirty-three male subjects were randomly assigned to either a placebo (P), creatine (C), or creatine plus beta -alanine (CA) group. During each testing session subjects were assessed for strength (maximum bench press and squat), power (Wingate anaerobic power test, 20-jump test), and body composition. Resting blood samples were analyzed for total testosterone, cortisol, growth hormone, IGF-1, and sex hormone binding globulin. Changes in lean body mass and percent body fat were greater (P < 0.05) in CA compared to C or P. Significantly greater strength improvements were seen in CA and C compared to P. Resting testosterone concentrations were elevated in C, however, no other significant endocrine changes were noted. Results of this study demonstrate the efficacy of creatine and creatine plus beta-alanine on strength performance. Creatine plus beta-alanine supplementation appeared to have the greatest effect on lean tissue accruement and body fat composition.
Results of this study demonstrate the efficacy of creatine and creatine plus beta-alanine on strength performance. Creatine plus beta-alanine supplementation appeared to have the greatest effect on lean tissue accruement and body fat composition.
Alf D1, Schmidt ME2, Siebrecht SC3.
To investigate the effect of Ubiquinol CoQ10 supplementation on physical performance measured as maximum power output in young and healthy elite trained athletes.
In this double-blind, placebo-controlled study, 100 young German well trained athletes (53 male, 47 female, age 19.9 ± 2.3 years) received either 300 mg Ubiquinol or placebo for 6 weeks. Athletes had to perform a maximum power output test and the performance in W/kg of bodyweight was measured at the 4 mmol lactate threshold on a cycling ergometer before the supplementation treatment (T1), after 3 weeks (T2) and after 6 weeks (T3) of treatment. In these 6 weeks all athletes trained individually in preparation for the Olympic Games in London 2012. The maximum power output was measured in Watt/kilogram body weight (W/kg bw).
Both groups, placebo and Ubiquinol, significantly increased their physical performance measured as maximum power output over the treatment period from T1 to T3. The placebo group increased from 3.64 ± 0.49 W/kg bw to 3.94 ± 0.47 W/kg bw which is an increase of +0.30 ± 0.18 W/kg bw or +8.5% (±5.7). The Ubiquinol group increased performance levels from 3.70 W/kg bw (±0.56) to 4.08 W/kg bw (±0.48) from time point T1 to T3 which is an increase of +0.38 ± 0.22 W/kg bw or +11.0% (±8.2). The absolute difference in the enhancement of the physical performance between the placebo and the Ubiquinol group of +0.08 W/kg body weight was significant (p < 0.03).
This study demonstrates that daily supplementation of 300 mg Ubiquinol CoQ10 for 6 weeks significantly enhanced physical performance measured as maximum power output by +0.08 W/kg bw (+2.5%) versus placebo in young healthy trained German Olympic athletes. While adherence to a training regimen itself resulted in an improvement in peak power output, as observed by improvement in placebo, the effect of Ubiquinol supplementation significantly enhanced peak power production in comparison to placebo.
Dr. Jeff Golini, Dr. Kamen Stroychev, And Dr. Neno Terziiski All American Pharmaceuticals, Billings, MT and I.S. Greenberg Medical Center
To compare the effects of Kre-Alkalyn® vs. Creatine Monohydrate on training-induced changes in strength and body composition using Olympic-level weightlifters.
Twenty-four healthy men from the Bulgarian National Weightlifting team were randomly assigned to ingest either, 10 capsules x 750 mg of Kre-Alkalyn® daily (Test group), or 10 capsules x 750 mg of creatine monohydrate (Control group), each day for a total of 60 days. Body weight, muscular performance (snatch, clean and jerk, high snatch, back squat) were monitored and assessed. Lifts were performed at maximum resistance for 1 repetition. Measurements were taken on baseline day and every day throughout the study according to the study schedule. Athletes were required to maintain their normal dietary habit and training patterns during the study.
The Kre-Alkalyn® – Test group showed an average increase in their performance level, over baseline, of 10.76% (in the snatch, clean and jerk, high snatch and back squat), compared to the Control group (8.39%, over baseline). The average increase in total lifts for the Kre-Alkalyn® – Test group was 28.25% over the Control group.
It is difficult for high-caliber Olympic-level athletes to achieve considerable improvements in their muscular performance in a short timeframe, such as a 60-day trial. However, the Kre-Alkalyn® group was able to achieve a slight, but significant, degree of improvement in their level of performance over the creatine monohydrate group, and without any untoward side effects from daily Kre-Alkalyn® administration.
Chris Poole,1 Brandon Bushey,1 Cliffa Foster,1 Bill Campbell,2 Darryn Willoughby,3 Richard Kreider,4 Lem Taylor, Colin Wilborn1
1Human Performance Lab, Department of Exercise and Sport Science, University of Mary Hardin-Baylor. Belton, Texas, 76513, USA
2Exercise and Performance Nutrition Lab, School of Physical Education and Exercise Science, The University of South Florida, USA
3Exercise and Biochemical Nutrition Laboratory, Department of Health, Human Performance & Recreation; Baylor University, Waco, TX 76798, USA
4Exercise and Sport Nutrition Laboratory, Department of Health and Kinesiology, Texas A&M University, College Station, TX 78743, USA
Fenugreek (Trigonella foenum-graecum) is a leguminous, annual plant originating in India and North Africa. In recent years Fenugreek has been touted as an ergogenic aid. The purpose of this study was to evaluate the effects of Fenugreek supplementation on strength and body composition.
49 Resistance trained men were matched according to body weight and randomly assigned to ingest in a double blind manner capsules containing 500 mg of a placebo (N = 23, 20 ± 1.9 years, 178 ± 6.3 cm, 85 ± 12.7 kg, 17 ± 5.6 %BF) or Fenugreek (N = 26, 21 ± 2.8 years, 178 ± 6 cm, 90 ± 18.2 kg, 19.3 ± 8.4 %BF). Subjects participated in a supervised 4-day per week periodized resistance-training program split into two upper and two lower extremity workouts per week for a total of 8-weeks. At 0, 4, and 8-weeks, subjects underwent hydrodensiometery body composition, 1-RM strength, muscle endurance, and anaerobic capacity testing. Data were analyzed using repeated measures ANOVA and are presented as mean ± SD changes from baseline after 60-days.
No significant differences (p > 0.05) between groups were noted for training volume. Significant group × time interaction effects were observed among groups in changes in body fat (FEN: -2.3 ± 1.4%BF; PL: -0.39 ± 1.6 %BF, p < 0.001), leg press 1-RM (FEN: 84.6 ± 36.2 kg; PL: 48 ± 29.5 kg, p < 0.001), and bench press 1-RM (FEN: 9.1 ± 6.9 kg; PL: 4.3 ± 5.6 kg, p = 0.01). No significant interactions were observed among groups for Wingate power analysis (p = 0.95) or muscular endurance on bench press (p = 0.87) or leg press (p = 0.61). In addition, there were no changes among groups in any clinical safety data including lipid panel, liver function, kidney function, and/or CBC panel (p > 0.05).
It is concluded that daily supplementation of 500 mg of fenugreek in conjunction with an eight week, structured resistance training program can significantly increase upper and lower-body strength, reduce body fat percentage, and thus improve overall body composition in comparison to placebo in a double-blind controlled trial.
John Georges, 1 Matthew H. Sharp, 1 Ryan P. Lowery, 1 Jacob M. Wilson, 1 Martin Purpura, 2 Troy A. Hornberger, 3Flint Harding, 4 James H. Johnson, 4 David M. Peele, 4 and Ralf Jäger 2
1Applied Science and Performance Institute, 5850 W. Cypress St., Tampa, FL 33607, USA
2Increnovo LLC, 2138 E. Lafayette Pl, Milwaukee, WI 53202, USA
3Department of Comparative Biosciences, University of Wisconsin-Madison, Madison, WI 53706, USA
4Avoca Inc., 841 Avoca Farm Rd., Merry Hill, NC 27957, USA
1Applied Science and Performance Institute, 5850 W. Cypress St., Tampa, FL 33607, USA
2Increnovo LLC, 2138 E. Lafayette Pl, Milwaukee, WI 53202, USA
3Department of Comparative Biosciences, University of Wisconsin-Madison, Madison, WI 53706, USA
4Avoca Inc., 841 Avoca Farm Rd., Merry Hill, NC 27957, USA
Applied Science and Performance Institute, 5850 W. Cypress St., Tampa, FL 33607, USA
Department of Comparative Biosciences, University of Wisconsin-Madison, Madison, WI 53706, USA
Athletes use nutrition strategies to improve their training and performance through increasing their metabolic capacity, delaying the onset of fatigue, and improving muscle hypertrophy by enhancing recovery, improving immune function, and decreasing oxidative stress. Krill oil is rich in long-chain omega-3 polyunsaturated fatty acids (PUFAs), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which have been found to have positive effects on inflammation [1]. In krill oil, omega-3 PUFAs are bound to phospholipids (PL), whereas in fish oil, the majority of omega-3 PUFAs are bound to triacylglycerol (TG) [2]. Greater bioavailability of omega-3 PUFA from krill oil in comparison to fish oil has been suggested based on lower doses of krill oil needed to result in a similar bloodstream level of EPA and/or DHA; however, more carefully controlled human trials are needed to establish their relative efficacies after chronic administration [3]. Contrasting results have been found on the effects of fish oil supplementation on muscle damage and postexercise soreness in healthy men and women. While most of studies at ranges from 2.4 to 6 g/d for 1 to 8 weeks have shown beneficial effects [4–8], two studies showed no effect [9, 10], potentially due to different types of exercise used to induce muscle damage or differences in the dose and duration of omega-3 PUFA supplementation among studies. A combination of EPA and DHA was found to increase the rates of muscle protein synthesis via an increase in activation of the mTOR-p70s6k signaling pathway in young- and middle-aged men and women [11]. Fish oil supplementation in combination with [12] or without [13] resistance exercise resulted in increased strength and functional ability in older adults. However, potential long-term benefits of omega-3 PUFA supplementation on muscle hypertrophy and performance in young healthy subjects undergoing a controlled resistance training program are currently unknown.
Krill oil contains astaxanthin, a red carotenoid pigment and strong antioxidant that naturally occurs in salmon, shrimp, krill, crustaceans, or certain types of algae, giving krill its reddish color. Astaxanthin administration has been shown to reduce muscle damage [14, 15], to increase time trial performance and power output in competitive cyclists [16], and to increase strength/endurance (number of squats) [17]. However, astaxanthin failed to improve muscle soreness and muscle damage in resistance trained men following an acute bout of eccentric exercise (coadministered with lutein) [18]. Discrepancies in astaxanthin's ability to attenuate exercise-induced muscle injury might be due to the type of exercise stress (resistance or endurance exercise) or the dosage and timing of the administration. Krill oil contains approximately 0.5 mg of astaxanthin per 3 g of krill oil, which is below the currently established effective dose of 4 mg for athletes. However, the absorption of astaxanthin can be greatly enhanced in the presence of fats, surfactants, or phospholipids. The phospholipid content in krill oil will likely increase the absorption of astaxanthin closing the gap between the actual content and effective dose.
In athletes, krill oil has been shown to improve postexercise immune function (2 g/d for six weeks) [19] and diminished postexercise oxidative damage during recovery (1 g/d for six weeks) [20]; however, it failed to improve exercise performance (cycling time trial [19] and total run time in a 2,000 m test [20]). The lack of performance benefits of krill oil supplementation in previous exercise studies might have been based on a lack of an accompanying controlled challenging training protocol optimizing krill oil's benefits on recovery, as muscle recovery after an exercise bout might influence training adaptations. While krill oil's effect on mTOR signaling is currently unknown, DHA/EPA has been shown to activate the mTOR-p70s6k signaling pathway [11]. A comparison of soy-derived (containing no omega-3 PUFAs) and PUFA-containing egg-derived phosphatidic acid showed a potential attenuating effect of PUFAs bound to PL on mTOR activation [21]. Therefore, the aim of the present study was to investigate the ability of krill oil to stimulate mTOR signaling and its ability to augment resistance training-induced changes in body composition and performance.
In double-blind, placebo-controlled study, resistance trained subjects consumed either 3 g krill oil daily or placebo, and each took part in an 8-week periodized resistance training program. Body composition, maximal strength, peak power, and rate of perceived recovery were assessed collectively at the end of weeks 0 and 8. In addition, safety parameters (comprehensive metabolic panel (CMP), complete blood count (CBC), and urine analysis (UA)) and cognitive performance were measured pre- and post-testing.
Krill oil significantly stimulated mTOR signaling in comparison to S-PC and control. No differences for markers on the CMP, CBC, or UA were observed. Krill oil significantly increased lean body mass from baseline (p=0.021, 1.4 kg, +2.1%); however, there were no statistically significant differences between groups for any measures taken.
Krill oil activates mTOR signaling. Krill oil supplementation in athletes is safe, and its effect on resistance exercise deserves further research.
Author Information
International Journal of Pharmacology, Phytochemistry and Ethnomedicine Online: 2015-12-02 ISSN: 2297-6922, Vol. 1, pp 20-22
All American Pharmaceutical Billings MT. Golini, J PhD.
Kre-Alkalyn is a sports performance product that has been shown to provide a more stable structure to provide better creatine bioavailability than traditional creatine. The objective of this study was to investigate the improved creatine stability and pH profile of creatine with a buffering agent, Kre-Alkalyn, to further prevent the breakdown to the by-product of creatine metabolism, creatinine. Creatinine is purported to cause side effects such as stomach bloating and cramping. This was achieved through real time and accelerated time testing.
Through a stability testing procedure, Kre-Alkalyn powder was assayed for purity. 1.5 grams of Kre-Alkalyn powder was added to 4 oz of water and stored in lab for real time testing, and 1.5 grams of Kre-Alkalyn powder was added to 4 oz of water and put into incubator for accelerated testing. Both groups were tested at 30-day segments. Creatine and Kre-Alkalyn solutions were tested for changes in pH using a standard calibrated pH meter (ATLAS Bioscience; Tuscon, AZ). Three solutions were added to Kre-Alkalyn; hydrochloric acid (0.1 ml – 1M), sodium hydrogencarbonate/sodium carbonate (11.7 / 13.7 (ml – 1M)), and ethanolamine/ethanolamine hydrochloride (18.6 / 6.3 (ml – 1M)).
The shelf stability of Kre-Alkalyn is conserved during both real-time and accelerated testing of creatine to creatinine conversion. Only during the accelerated stability test was there a small indication of creatine to creatinine conversion at 0.055 after 150 days, the equivalent to 5 years of real time, and 0.1% after 180 days, the equivalent to 6 years of real-time. It has been established that creatine breakdown is a function of pH. Kre-Alkalyn maintained a significantly higher pH than traditional creatine, in three separate reagents tested. A slow decline from highly basic pH (12) to neutral pH (7) after 45 minutes with Kre-Alkalyn in a 0.1 M HCl solution was observed. Even with the addition of hydrogencarbonate/sodium carbonate or ethanolamine/ethanolamine hydrochloride, commonly used biopharmaceutical buffers, which increased the rate of pH reduction, Kre-Alkalyn maintained higher pH levels than traditional creatine.
In this report, Kre-Alkalyn was assessed for soluble stability during both a real-time (1 year) and accelerated (6 year) trial. During these trials, only a small fraction of Kre-Alkalyn was converted into creatinine at the end of the accelerated 6-year trial. A much higher rate of degradation was observed with traditional creatine in similar trials. The findings of this report suggest that Kre-Alkalyn maintains its stability when mixed with water over a significant time frame and should provide a sustained basic pH in the acidic environment of the stomach necessary for reducing creatine to creatinine conversion. Thus, based on the stability profiles presented, Kre-Alkalyn should provide superior availability in vivo to traditional creatine commonly used in sports supplements.
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There is ample evidence from numerous clinical studies, that supports the use of L-glutamine as a dietary supplement to help maintain gut barrier function and strengthening lining, to reduce intestinal permeability and help potentially treat Irritable Bowel Syndrome (IBS).
More effective treatments are needed for patients with postinfectious, diarrhea-predominant, irritable bowel syndrome (IBS-D). Accordingly, this study conducted a randomized, double-blind, placebo-controlled, 8-week-long trial to assess the efficacy and safety of oral glutamine therapy in patients who developed IBS-D with increased intestinal permeability following an enteric infection.
Eligible adults were randomized into a glutamine group and administered 15g per day or active placebo (whey protein) group for 8 weeks. The primary goal was a reduction of 50 or more points on the Irritable Bowel Syndrome Severity Scoring System (IBS-SS). Secondary goals included: raw IBS-SS scores, changes in daily bowel movement frequency, stool form (Bristol Stool Scale) and intestinal permeability.
106 of the 115 test subjects were randomly assigned to two groups: Glutamine group (n = 54) receiving 15g of Glutamine per day and the placebo group (n = 52) receiving a placebo, which consisted of 15g of Whey Protein for 8 weeks.
The results were staggering and showed
In patients with IBS-D with intestinal hyperpermeability following an enteric infection, oral dietary glutamine supplements dramatically and safely reduced all major IBS-related endpoints. This study shows that L-Glutamine supplementation can effectively treat and reduce symptoms of IBS such as intestinal permeability, bowel movement frequency, bowel quality and overall quality of life factors.
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Author Information Department of Nutrition and Sports Nutrition for Athletics, Penn State University, University Park, PA 16802, USA
Clark KL1, Sebastianelli W, Flechsenhar KR, Aukermann DF, Meza F, Millard RL, Deitch JR, Sherbondy PS, Albert A.
Collagen hydrolysate is a nutritional supplement that has been shown to exert an anabolic or building effect on cartilage tissue. The objective of this study was to investigate the effect of collagen hydrolysate on activity-related joint pain in athletes who are physically active and have no evidence of joint disease.
A prospective, randomized, placebo-controlled, double-blind study was conducted at Penn State University in University Park, Pennsylvania. Parameters including joint pain, mobility, and inflammation were evaluated with the use of a visual analogue scale during a 24-week study phase. Between September 2005 and June 2006, 147 subjects who competed on a varsity team or a club sport were recruited. Data from 97 of 147 subjects could be statistically evaluated.
One hundred and forty-seven subjects (72 male, 75 female) were randomly assigned to two groups: a group (n = 73) receiving 25 mL of a liquid formulation that contained 10 g of collagen hydrolysate (CH-Alpha) and a group (n = 74) receiving a placebo, which consisted of 25 mL of liquid that contained xanthan.
When data from all subjects (n = 97) were evaluated, six parameters showed statistically significant changes with the dietary supplement collagen hydrolysate (CH) compared with placebo
When a subgroup analysis of subjects with knee arthralgia (n = 63) was performed, the difference between the effect of collagen hydrolysate vs. placebo was more pronounced
This was the first clinical trial of 24-weeks duration to show improvement of joint pain in athletes who were treated with the dietary supplement collagen hydrolysate. The results of this study have implications for the use of collagen hydrolysate to support joint health and possibly reduce the risk of joint deterioration in a high-risk group. Despite the study's size and limitations, the results suggest that athletes consuming collagen hydrolysate can reduce parameters (such as pain) that have a negative impact on athletic performance
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Author Information
T Saunders B1, DE Salles Painelli V, DE Oliveira LF, DA Eira Silva V, DA Silva RP, Riani L, Franchi M, Gonçalves LS, Harris RC, Roschel H, Artioli GG, Sale C, Gualano B.
Applied Physiology and Nutrition Research Group, University of São Paulo, Brazil.
Musculoskeletal Physiology Research Group, Sport, Health and Performance Enhancement Research Centre, Nottingham Trent University, Nottingham, United Kingdom. Journal of Medical & Science In Sports & Exercise
Introducing Beta-Alanine into the bloodstream raises carnosine levels, which helps counteract the development of lactic acid, created from the buildup of hydrogen ions. Lactic acid produces a burning sensation and causes increased fatigue, resulting in a loss of power and eventually fatigued muscles. Training at a higher-volume due to delayed muscle fatigue will increase output, which translates into increased strength and athletic performance. Skeletal muscle carnosine content can be increased through Beta-Alanine (BA) supplementation, but the maximum increase achievable with supplementation is unknown. No study has investigated the effects of prolonged supplementation on carnosine-related genes or exercise capacity. This study aimed to investigate the effects of 24 weeks of Beta-Alanine supplementation on muscle carnosine content, gene expression, and high-intensity cycling capacity CCT110%.
Twenty-five active males were supplemented with 6.4 g of sustained release Beta-Alanine or placebo for a 24 week period. Every 4 weeks participants provided a muscle biopsy and performed the CCT110%. Biopsies were analyzed for muscle carnosine content and gene expression
Carnosine content was increased from baseline at every time point in Beta-Alanine supplementation.
(All P < 0.0001; week 4 = +11.37 ± 7.03 mmol·kg dm, week 8 = +13.88 ± 7.84 mmol·kg dm, week 12 = +16.95 ± 8.54 mmol·kg dm, week 16 = +17.63 ± 8.42 mmol·kg dm, week 20 = +21.20 ± 7.86 mmol·kg dm, and week 24 = +20.15 ± 7.63 mmol·kg dm) but not placebo (all P > 0.05).
Twenty-four weeks of BA supplementation increased muscle carnosine content and improved high-intensity cycling capacity.
Author Information Talbott, Shawn; Talbot, Julie; Goerge, Annie; Pugh Mike. Journal Of The International Society Of Sports Nutrition
Eurycoma longifolia is a medicinal plant commonly called tongkat ali (TA) and “Malaysian ginseng.” TA roots are a traditional “anti-aging” remedy and modern supplements are intended to improve libido, energy, sports performance and weight loss. Previous studies have shown properly-standardized TA to stimulate release of free testosterone, improve sex drive, reduce fatigue, and improve well-being.
We assessed stress hormones and mood state in 63 subjects (32 men and 31 women) screened for moderate stress and supplemented with a standardized hot-water extract of TA root (TA) or Placebo (PL) for 4 weeks. Analysis of variance (ANOVA) with significance set at p < 0.05 was used to determine differences between groups.
Significant improvements were found in the TA group for Tension (−11%), Anger (−12%), and Confusion (−15%). Stress hormone profile (salivary cortisol and testosterone) was significantly improved by TA supplementation, with reduced cortisol exposure (−16%) and increased testosterone status (+37%).
Randomized Double-Blind Controlled Study
Author Information Tatiana Moro, Grant Tinsley, Antonino Bianco, Giuseppe Marcolin, Quirico Francesco Pacelli, Giuseppe Battaglia, Antonio Palma, Paulo Gentil, Marco Neri and, Antonio Paoli Department of Biomedical Sciences, University of Padova, Padua, Italy. Department of Kinesiology & Sport Management, Texas Tech University, Lubbock, TX, USA. Sport and Exercise Sciences Research Unit, University of Palermo, Palermo, Italy. College of Physical Education and Dance, Federal University of Goias, Goiania, Brazil. Italian Fitness Federation, Ravenna, Italy. Department of Biomedical Sciences, University of Padova, Padua, Italy
Intermittent fasting (IF) is an increasingly popular dietary approach used for weight loss and overall health. While there is an increasing body of evidence demonstrating beneficial effects of IF on blood lipids and other health outcomes in the overweight and obese, limited data are available about the effect of IF in athletes. Thus, the present study sought to investigate the effects of a modified IF protocol (i.e. time-restricted feeding) during resistance training in healthy resistance-trained males.
Thirty-four resistance-trained males were randomly assigned to time-restricted feeding (TRF) or normal diet group (ND). TRF subjects consumed 100 % of their energy needs in an 8-h period of time each day, with their caloric intake divided into three meals consumed at 1 p.m., 4 p.m., and 8 p.m. The remaining 16 h per 24-h period made up the fasting period. Subjects in the ND group consumed 100 % of their energy needs divided into three meals consumed at 8 a.m., 1 p.m., and 8 p.m. Groups were matched for kilocalories consumed and macronutrient distribution (TRF 2826 ± 412.3 kcal/day, carbohydrates 53.2 ± 1.4 %, fat 24.7 ± 3.1 %, protein 22.1 ± 2.6 %, ND 3007 ± 444.7 kcal/day, carbohydrates 54.7 ± 2.2 %, fat 23.9 ± 3.5 %, protein 21.4 ± 1.8). Subjects were tested before and after 8 weeks of the assigned diet and standardized resistance-training program. Fat mass and fat-free mass were assessed by dual-energy x-ray absorptiometry and muscle area of the thigh and arm were measured using an anthropometric system. Total and free testosterone, insulin-like growth factor 1, blood glucose, insulin, adiponectin, leptin, triiodothyronine, thyroid stimulating hormone, interleukin-6, interleukin-1β, tumor necrosis factor α, total cholesterol, high-density lipoprotein cholesterol, low-density lipoprotein cholesterol, and triglycerides were measured. Bench press and leg press maximal strength, resting energy expenditure, and respiratory ratio were also tested.
After 8 weeks, the 2 Way ANOVA (Time * Diet interaction) showed a decrease in fat mass in TRF compared to ND (p = 0.0448), while fat-free mass, muscle area of the arm and thigh, and maximal strength were maintained in both groups. Testosterone and insulin-like growth factor 1 decreased significantly in TRF, with no changes in ND (p = 0.0476; p = 0.0397). Adiponectin increased (p = 0.0000) in TRF while total leptin decreased (p = 0.0001), although not when adjusted for fat mass. Triiodothyronine decreased in TRF, but no significant changes were detected in thyroid-stimulating hormone, total cholesterol, high-density lipoprotein, low-density lipoprotein, or triglycerides. Resting energy expenditure was unchanged, but a significant decrease in respiratory ratio was observed in the TRF group.
Our results suggest that an intermittent fasting program in which all calories are consumed in an 8-h window each day, in conjunction with resistance training, could improve some health-related biomarkers, decrease fat mass, and maintain muscle mass in resistance-trained males.
Randomized Double-Blind Controlled Study
Author Information Department of Science and Technology Deerland Enzymes
Ana Maria Cuentas , John Deaton, Sonaina Khan, John Davidson and Courtney Ardita
People who have at least one bowel movement per day and pass good textured feces (not too hard or soft are considered to have ‘normal’ bowel function [1].
However, occasional constipation and/or diarrhea can be a burdensome gastrointestinal issue that occurs in many individuals and whose treatment remains challenging. Some health professionals use the Bristol Stool Chart to classify stool type as it may be difficult to differentiate between normal and abnormal stools [1]. The scale can help assess the consistency and the time stools spent in the bowels. Type 1 stools have spent the longest time, while type 7 stools spend the least time (Refer to Figure 1 for the Bristol Stool chart used in this study).
People whose stools are classified as type 1 or type 2 are individuals who suffer from constipation. The gastrointestinal discomfort can be the result of many factors including a poor diet, excess stress or the normal aging process. Constipation can often be caused by acute dysbiosis which is common for those that are on antibiotic treatment or low fiber diets. When there is a balance in the normal flora of the gut, beneficial bacteria can hold water facilitating the passing of feces. When absent, the stools lack a normal amorphous quality and become formed lumps which can be hard and abrasive. Нe typical diameter of these lumps can range from 1 to 2 cm, and can be painful to pass due to their hard and scratchy nature. On the other hand, people who fall within the 5-7 stool range may have a hyperactive colon (fast motility) or excess dietary potassium. These people may suffer from sudden dehydration or stress-related spikes in blood pressure; both conditions can cause the rapid release of water and potassium from blood plasma into the intestinal cavity. In addition, stools in this range are indicative of a hypersensitive personality prone to stress, diets rich in spices, fats, high mineral contents and the use of osmotic (mineral salts) laxatives. Probiotic supplementation of the intestinal microflora may promote healthy intestinal homeostasis. Figure 1: Bristol Stool chart.
The Bacillus species are rod-shaped, spore-forming, aerobic, gram-positive bacteria that are ubiquitous in nature. There is evidence that B. subtilis might be a part of the normal gut flora of humans. Some human intestinal biopsy samples have shown that subtilis does populate the gut in humans as normal human intestinal flora. Bacillus subtilis has been used abundantly in traditional ethnic food processing in East Asia. Natto, in particular, is a cheese-like food, processed by inoculating soaked and steamed soybeans with live Bacillus from rice straw [2,3]. Although the cultural history of B. subtilis fermentation is well known, research on modern uses and consumption of B. subtilis is comparatively very recent. Clinical trials have shown that B. subtilis is safe for consumption and beneficial for digestive health [4,5].
The term probiotic means “for life” in Greek. It was first used in 1965 by Lilly and Stillwell [4] to name microorganisms that are beneficial to consume. The general health benefits of consuming probiotics have been shown in both animal and human studies. As a component of the human microbiome, Bacillus subtilis has the ability to promote gastrointestinal health, including helping its host in digestion, making it an ideal probiotic. The purpose of this double-blind, randomized study was to determine the efficacy of B. subtilis DE111 in capsule form for regulation of bowel movements.
50 adults (18-65 years of age at the time of participation) who suffered from occasional constipation and or diarrhea were assigned to consume either 1 × 109 CFU of DE111 or placebo. Each group was instructed to consume one capsule per day with a meal for 90 days. Efficacy was assessed through participant reported bowel movement (BM) records as well as dietary intake logs.
Bacteria make up more than 50% of the composition of a healthy person’s stool and play a major role in the quality and frequency of bowel movements. Probiotics are live microorganism that confers a gastrointestinal health benefit to the host. Gastrointestinal regularity may be the result of several potential probiotic mechanisms of action. Нe presence of probiotics may modify the gastrointestinal microbiota. This beneficial bacteria may release metabolites that can alter gut function, including satiety and motility. Some probiotics can increase the production of lactate and short-chain fatty acids, reducing luminal.
DE111 significantly improved gastrointestinal discomfort including constipation and diarrhea over the course of the study. Individuals in the DE111 group reported an increased frequency of normal type stools compared to those in the Placebo group. Therefore, a B. subtilis DE111 dose at 1 billion CFU/day may improve occasional constipation and diarrhea while helping to maintain gastrointestinal health.
Afgerinos MD, Vodenicharova, M.D., Dobriana Shishmanova PhD, Krassimir Goranov M.D, Stroychev M.D
The purpose of this study was to determine the differences in KreAlkalyn and Creatine Monohydrate supplementation on athletic performance indicators in elite level athletes.
24 elite Olympic level soccer athletes were randomized into two control groups and administered either (KREALKALYN, n = 12) or CREATINE MONOHYDRATE (CM, n = 12) over a 16-week training period. Groups were administered (0g) at 4 weeks, (3g) at 8 weeks, (4.5g) at 12 weeks, and (6g) at 16 weeks.
Through urine analysis
Overall, Kre-Alkalyn outperformed Creatine Monohydrate in nearly all ergonometry measurements. Most notable were that Kre-Alkalyn actually lowered cholesterol and triglyceride levels over creatine with the most significant performance finding of a significant increase in VO2 Max of the Kre-Alkalyn group over the creatine group.
Randomized Double-Blind Controlled Study
Author Information School of Kinesiology, Molecular and Applied Sciences Laboratory, Auburn University, AL.
Kephart WC, Wachs TD, Mac Thompson, Brooks Mobley, Fox CD, McDonald JR, Ferguson BS, Young KC, Nie B, Martin JS, Pascoe DD, Arnold RD, Moon JR, Roberts MD
The purpose of this study was to examine the effects of BCAA supplementation with trained cyclists on select body composition, performance, and/or immune variables over a 10-week training season.
18 trained cyclists were administered 12g of BCAA (6 g/day L-Leucine, 2 g/day L-Isoleucine and 4 g/day L-Valine) of either branched-chain amino acids (BCAAs, n = 9) or a maltodextrin placebo (PLA, n = 9) over a 10-week training season. Before and after the 10-week study, the following was assessed: (1) 4-h fasting blood draws; (2) dual X-ray absorptiometry body composition; (3) Wingate peak power tests; and (4) 4 km time-trials. No group × time interactions existed for total lean mass (P = 0.27) or dual-leg lean mass (P = 0.96).
A significant interaction existed for body mass-normalized relative peak power (19 % increase in the BCAA group pre-to post-study, P = 0.01), and relative mean power (4 % increase in the BCAA group pre- to post-study, P = 0.01). A significant interaction for neutrophil number existed (P = 0.04), as there was a significant 18 % increase within the PLA group from the pre-to post-study time point (P = 0.01). BCAA supplementation improves sprint performance variables in endurance cyclists. Additionally, given that BCAA supplementation blunted the neutrophil response to intense cycling training, BCAAs may benefit immune function during a prolonged cycling season.
Adapted from The Journal Of Amino Acids
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]]>Author information School of Health and Human Performance, Division of Kinesiology, Dalhousie University, Halifax, Nova Scotia, Canada. Legault Z, Bagnall N, Kimmerly DS
The purpose of this study aimed to examine the effects that L-glutamine supplementation has on quadriceps muscle strength and soreness ratings following eccentric exercise. It was hypothesized that glutamine ingestion would quicken the recovery rate of peak force production and decrease muscle soreness ratings over a 72-hr recovery period.
Sixteen healthy participants (8♀/8♂; 22 ± 4 years) volunteered in a double-blind, randomized, placebo-controlled crossover study. Supplement conditions consisted of isoenergetic placebo (maltodextrin, 0.6 g·kg-1·day-1) and L-glutamine (0.3 g·kg-1·day-1 + 0.3 g·kg-1·day-1 maltodextrin) ingestion once per day over 72 hr. Knee extensor peak torque at 0°, 30°, and 180° per second and muscle soreness were measured before, immediately following, 24, 48, and 72 hr post-eccentric exercise. Eccentric exercise consisted of 8 sets (10 repetitions/set) of unilateral knee extension at 125% maximum concentric force with 2-min rest intervals
L-glutamine resulted in greater relative peak torque at 180°/sec both immediately after (71 ± 8% vs. 66 ± 9%), and 72 hr (91 ± 8% vs. 86 ± 7%) post workout (all, p < .01). In men, L-glutamine produced greater (p < .01) peak torques at 30°/ sec post workout. Men also produced greater normalized peak torques at 30°/sec (Nm/kg) in the L-glutamine condition than women (all, p < .05). In the entire sample, L-glutamine resulted in lower soreness ratings at 24 (2.8 ± 1.2 vs. 3.4 ± 1.2), 48 (2.6 ± 1.4 vs. 3.9 ± 1.2), and 72 (1.7 ± 1.2 vs. 2.9 ± 1.3) hr post workout (p < .01). The L-glutamine supplementation resulted in faster recovery of peak torque and diminished muscle soreness following eccentric exercise. The effect of L-glutamine on muscle force recovery may be greater in men than women.
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Double-Blind Controlled Trial
Author information The University of Tampa, Tampa FL Sharp M, Shields K, Lowery R, Lane J, Partl J, Holmer C, Minevich J, Souza E, Wilson J
The purpose of this study was to determine the effects of post-exercise consumption of two servings of whey isolate, compared to a maltodextrin control on lean mass and strength during 8 weeks of resistance training.
Thirty college-aged, resistance-trained males and females were randomly assigned to one of the treatment groups. Subjects consumed two servings (46g) of whey protein isolate or maltodextrin. Subjects trained 5 days per week (3 resistance training, 2 cardio) for 8 weeks as a part of a daily undulating periodized resistance-training program. Two servings of protein were consumed immediately following exercise or at a similar time of day on off days. Dual-emission x-ray absorptiometry (DXA) was used to determine changes in body composition. Maximum strength was assessed by one-rep-max (1RM) for bench press (upper body) and deadlift (lower body). A two-way ANOVA with repeated measures model was used to identify the group, time, and group by time interactions. The significance level was set at p < 0.05
Whey protein isolate lead to a significant increase in lean body mass (4.7%) compared with baseline (p < 0.0001). Fat loss was also significantly decreased at 8 weeks compared to baseline for whey isolate at 8.3% respectively (p < 0.0001). 1RM both deadlift and bench-press were both significantly increased for all treatment groups when compared to baseline. Therefore whey protein isolate can help with optimizing body composition.
adapted from the Journal of the international society of sports nutrition
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Randomized controlled trial
Author information dept. of Movement and Sports Sciences, Ghent Univ., Watersportlaan 2, B- 9000 Ghent, Belgium. Baguet A, Bourgois J, Vanhee L, Achten E, Derave W.
It remains to be determined whether carnosine loading can improve single competition-like events in elite athletes. The aims of the present study were to investigate if performance is related to the muscle carnosine content and if β-alanine supplementation improves performance in highly trained rowers.
Eighteen Belgian (N) elite rowers were supplemented for 7 weeks with either a placebo or beta-alanine (5 g/day). Before and following supplementation, muscle carnosine content in soleus and gastrocnemius medialis was measured by proton magnetic resonance spectroscopy ((1)H-MRS) and the performance was evaluated in a 2,000-m ergometer test.
At baseline, there was a strong positive correlation between 100-, 500-, 2,000-, and 6,000-m speed and muscle carnosine content. After -alanine supplementation, the carnosine content increased by 45.3% in soleus and 28.2% in gastrocnemius. Following supplementation, the -alanine group was 4.3 s faster than the placebo group, whereas before supplementation they were 0.3 s slower (P = 0.07). Muscle carnosine elevation was positively correlated to 2,000-m performance enhancement (P = 0.042 and r = 0.498).
Adapted from the Journal of Applied Physiology
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